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Check out these awesome tips on how to get huge arms! Don’t be fooled by the magazines anymore! Learn the truth about building huge arms!

I get tired of seeing training articles every month in the muscle mags. I read some of them to keep up on what is happening in the weight world – not for the training articles. Ironman is almost all training articles; I don’t read it anymore. Why? Because once you learn the exercises, these training articles aren’t anything new because the authors just rehash and repackage the same exercises.What The Magazines Are Doing…The new thing these authors do that really pisses me off is to try and make training something complicated and one author in one of the more popular muscle mags recently said “There is a science to training the arms, a science that will help you achieve the gains you want and should expect from your training”. Bull pukey! I suppose the guy has to make a living by writing articles. He even copyrighted tables of exercises in the article! HAH! I think I am gonna try and patent the air we breath! I am gonna give it to you straight and I am going to start with the most important aspects of arm training first.

Let’s start with genetics. You have to face facts, the size of your arms are gonna be limited by the genes your ancestors blessed you with. You can’t build peak if you don’t have the genetics. Boyer Coe is an example. He has a split in his bicep. People actually ask him how he got it! The answer is that he got it from his dad who has the same split and doesn’t even train! Look at Boyer’s abs – he never had abs… and never will. Just like 7UP… Never Had It… Never Will!!

So How Do I Get Huge Arms?

Next on the list is overall body size. You can’t have 19 inch arms and have a bodyweight of 160 pounds. IF YOU WANT TO GET SIGNIFICANTLY BIGGER ARMS YOU MUST INCREASE YOUR OVERALL MUSCLE MASS. Notice I said muscle mass. Anyone could eat themselves into oblivion and get big arms – but they would be all fat! How do you gain more overall muscle mass? Squat, bench press, and deadlift are three good ways to more muscle mass. Do these exercises once a week and consistently hard, take in enough good food, and get at least 8 hours sleep a night, and I’ll bet you that your arm size increases.

So what exercises should you do for biceps? Well there are tons of curl variations for biceps. Don’t expect me to list them in a table and try and copyright it! One of the bicep favorites is barbell curls. I personally did these for years and I think… they basically suck. Why? One big reason is that it is too easy to use other muscle groups to cheat. Plus you don’t need any extra low back strain and most people end up doin curls that look more like power cleans.

It wasn’t until I made the preacher bench my biceps friend that I really got full development. You can do them either with a dumbell or barbell or even use a cable. Full range should be used and you need to concentrate on squeezing the muscle at the top – do your reps like you are pumpin up a tire – your biceps tire. Also, concentrate on using the biceps only and not use your upper back to assist the rep. How many sets? I say 2 to 3 sets and vary the reps schemes.

You need to carry each set to positive failure. I can hear some people all ready…”What, only 3 sets!!!, but Mr. Joe Universe does 15 sets!”. Forget the “other training articles” to; the ones by champion bodybuilders. You should question whether they even do the routines in the mags and remember that 99% of these bodybuilders are chemically assisted. Work your biceps and your back on different days.

The biceps should get HIT pretty well on back days as well. Most of the “gurus” of training articles fail to mention the importance of doing heavy back exercises in biceps development. But, I won’t – doing heavy back exercises will contribute greatly to your biceps development. So in essence, you will be HITing your biceps twice a week.

What About The Triceps?

If I read another training article that says – “The triceps are 2/3 of the muscle mass of the arm, don’t neglect tricep training” I am gonna puke! The fact is that the triceps get HIT in all your pressing movements.

If you are working your chest hard with pressing movements, you can bet your weight belt that you don’t need much direct triceps work. First off, stay away from elbow busters like lying triceps extensions a.k.a. skull crushers. Most people can’t do these for years and not suffer some elbow pain. I like the close grip bench press for an overall tricep movement.

How many sets? One or two is what I recommend. Vary your rep scheme. Concentrate on squeezing the triceps. The second exercise to finish with would be tricep pushdowns. Don’t hump yourself over and turn it into a bench press! Stand erect and work the triceps! There is no need to let the weight come up to your forehead either!!!

So there you have it, some tips to BIG GUNS. Training biceps is simple and straight forward (just like all the other body parts). Science? You don’t have to be Mr. Spock to lift weights and make gains, just remember part of my paycheck doesn’t come from the muscle mags.

And that´s quite a tricky question to answer really because it all depends on if you´re working in a gym or training at home because the equipment is going to be different to the equipment you´re using at home.

Anyway, what I thought I´d do is show you some of the real simple cheap stuff, which you could probably use at home. If you go into a gym, then you want to be using things like the big Olympic bar bells. For most goals, whether it be Performance, or weight loss, or physique, we would always really go first to a strength-training program, and for that you´re going to need to be doing resistance exercises.

First of all, don’t think you need loads of expensive equipment to be doing resistance exercises. Body weight exercises are resistance exercises too. So for example do press-ups, squats and pull ups as they are all amazing resistance exercise where you will be using your body weight to create that resistance. If you want to start adding some equipment into it, our guys here in the gym would use different equipment such as kettle bells as there´s hundreds of different exercises you can do with it.

We´re actually doing a workshop on that very very soon. So if you keep your eyes open, if there´s spaces on it we´re going to invite out to all you guys.

Resistance bands again are great, we use these with creating resistance. You could be doing things like lat pull downs, back exercises, all sorts with your resistance band. If you´re stuck for space you wouldn´t expect to get a whole rack of dumb bells in there but you can get adjustable dumb bells which actually go quite heavy and will just take up a very small amount of room.

Suspension trainers are really simple, cheap and effective pieces of kit that you can have yourself at home which don´t take up a load of space. I would really avoid like the plague any of the following pieces of equipment: Treadmills, vibration plates and X – Trainers… Let´s face it, that´s just for hanging your clothes on.

The conclusion to all this is get yourself some resistance kit, get your technique right, workout safely and follow a decent strength-resistance training program.

1. Be Kind (But Strict)

Treat yourself like a parent from a sitcom treats their children, stern but forgiving and understanding when you mess up. Don’t make excuses and let one mistake derail you from the bigger goal and certainly don’t beat yourself up about it. Instead learn from the experience and try to change it for next time.

Whatever you do, keep moving. This applies to workouts as well; it’s helpful having an instructor there to be our mini motivator, but they can only do so much. Ultimately it’s you who has to convince your mind and body to hold the proper form and to keep going for 20 more seconds (which always feels SO much longer). Focus, listen to your body, try your hardest and be proud of where you are.

2. Hydrate

It’s so simple, and often taken for granted. Water is a major source of energy (feeling tired can be one of the first signs of dehydration). It also lubricates our joints, helps digestion and replenishes lost fluid during exercise. Adding a slice of lemon to hot water will help avoid consuming too much coffee (which is a diuretic) but also soothes, aids with digestion, reduces inflammation, and boosts your immune system.

3. Get enough Sleep

There is a lot of chatter right now about how important sleep is and how detrimental sleep deprivation can be. It not only affects your immune system, but getting enough sleep (7-9 hours for most adults) can positively affect stress levels, anxiety, creativity, cognitive function, emotional intelligence, memory, athletic performance, and just your health in general. A consistent schedule is ideal, so make an effort to go to bed and wake up at the same time each day. I love hitting up Morning Glory workouts but those 6am classes can be killer if I don’t get a proper sleep the night before.

4. Organize

Eating well, working out, and drinking less all sound great and are easy to do in theory; but poor planning can result in desperate measures. Forgetting to pack enough for lunch can bring on impulse snack binges and take out lunches that are convenient but not always healthy.

Then it only goes downhill from there; eating foods high in sugar and sodium can make us feel lethargic and more likely to skip on exercise. Plan ahead, schedule your workouts, make a grocery list, cook dinner, pack lunches, stock up on healthy snacks and keep your house as tidy as possible. If you’re feeling inspired, put together a mood board. It is a great visual reminder of your goals.

5. Treat Yourself

I swear I’m not superficial, nor is this a promoted post; it’s just a post about what motivates me, and wearing something that makes me feel great really does help. Invest in clothing that you feel comfortable in and that gives you confidence. Proper gear is especially important for training outside. Technical fabrics can make a huge difference by improving the quality of your workout while protecting you from the elements, especially in a rainy city like Vancouver where the weather can be an easy excuse to skip a run (never let the rain win!).

What keeps you going? What gets you out of bed in the morning? What is it that pushes you to your limits? Take a second and identify potential obstacles getting in the way of your goals and what you need to do to move forward. You do you – you got this.